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Southwestern Black Bean Casserole

Southwestern Black Bean Casserole

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  • Author: Maria
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Baking
  • Cuisine: Mexican

Description

This Southwestern Black Bean Casserole is packed with bold Mexican flavors and makes a perfect dish for family dinners or meal prep. Layered with black beans, salsa, and cheese, this casserole is a healthy, comforting choice that’s both quick and easy to make. It’s one of those healthy recipes to try for a satisfying meal that’s vegetarian, high in protein, and full of flavor!

Ingredients

  • 30 ounces black beans (canned, drained)

  • 2 teaspoons extra virgin olive oil

  • 2 garlic cloves, minced

  • 1/2 cup low-sodium, fat-free vegetable broth

  • 1 teaspoon cumin

  • 1/4 teaspoon black pepper

  • 1/4 teaspoon salt

  • 2 tablespoons fresh cilantro, chopped

  • 4 whole-wheat tortillas (or 6 corn tortillas)

  • 12 ounces salsa (no sugar added)

 

  • 1 cup 2% shredded cheddar cheese

Instructions

  1. Preheat the oven to 375°F (190°C).

  2. Drain black beans and set them aside. In a medium skillet, heat olive oil over medium-low heat. Add garlic and sauté for about 4 minutes until tender.

  3. Add black beans and vegetable broth to the skillet. Cook for about 3 minutes, then stir in cumin, black pepper, salt, and cilantro.

  4. Spray the bottom of an 8×8-inch casserole dish with nonstick cooking spray.

  5. Layer tortillas, black bean mixture, salsa, and cheese. Repeat until all ingredients are used, finishing with a layer of cheese on top.

  6. Cover the casserole with foil and bake for 20 minutes until the cheese is hot and bubbly. Remove foil and continue baking for an additional 8–10 minutes.

  7. Remove from the oven and garnish with non-fat Greek yogurt or sour cream, if desired.

Notes

  • Use corn tortillas for a gluten-free version.

  • For extra flavor, add jalapeños or hot sauce to the layers.

  • This casserole can be made ahead of time and stored in the fridge for up to 3 days.

  • Top with a squeeze of fresh lime for added brightness.

Nutrition

  • Serving Size: 1 cup
  • Calories: 320 kcal
  • Sugar: 4g
  • Sodium: 460mg
  • Fat: 12 g
  • Saturated Fat: 3g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 42g
  • Fiber: 10g
  • Protein: 18g
  • Cholesterol: 15mg

Find it online: https://cooktune.com/southwestern-black-bean-casserole/